Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk Emphasis – Week 2 of 4

WOD:

1) 0:00 – 10:00 – Class Review and Stretch:

• Review Structure and Flow of Concept Cardio Class (3-4 minutes)

• Stretch

  • 1 minute/side Banded Lat/Tri/Rack Stretch

  • 1 minute/side Samson Stretch

  • 1 minute Child’s Pose

Concept Cardio class is designed to get you on all 4 athletes and work on building more of aerobic/monostructural capacity. If you’re looking to run we encourage you to do and and opt out of one of the two bikes for a run if you plan to run.

2a) 10:00 – 20:00 – 4 sets of:

2 minutes Easy-to-Moderate

30 seconds Rest/Transition

Perform one set on each machine. Perform the first minute at warm-up pace, perform the 2nd minute at a moderate working pace.

2b) 20:00 – 30:00 – 4 sets of:

1:30 Moderate

30 seconds Hard

30 second Rest Transition

Perform one set on each machine. Moderate pace should be where you ended or a little higher from Part A.

2c) 32:00 – 48:00 – 4 sets of:

3 minutes @ 80-90% Effort

1 minute Rest

Perform one set on each machine. This tempo should be around the Hard pace from Part B.

2d) 48:00 – 60:00 – Every 3:00 x 4 sets:

Set 1 – 500m Ski

Set 2 – 1000m C2 Bike

Set 3 – 500m Row

Set 4 – 1200m Assault Bike

Doesn’t matter which station/set you start on, just rotate through and hit all 4. Hit these as hard efforts, record your times appropriately in your training log so you have reference points.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE